What do you have for me this time, Bob?

[Grizzly]

I'm going to say something completely unique. I want to lose fat AS FAST AS POSSIBLE. Can you believe it? That is sooooo totally something only I would come up with.

I noticed your PMS diet or whatever it's called in the women's section. What's the scoop on that? To be honest, I don't know if I really feel like a no/low carb diet, but I'll give it a shot if it's the method you feel to be best.

Again, bear in mind that I'm a legitimate athlete; not a bodybuilder. As such, I have different energy needs than your average dude who pushes a couple pounds a few days a week. Here's my schedule:

Monday, Tuesday, Wednesday- MMA
Thursday- lift (chins, squats, rows, bench)
Friday- MMA
Saturday- maybe MMA in the morining and lift (chins, squats, deads, bench)
Sunday- rest

What do you recommend? My girlfriend is going to Guatemala next weekend, so I'll have a bit more ability to stay strict with her gone, which makes this the perfect time to try your PMS diet. Will I crash and burn when training or will I be able to make it through?

 

[Grizzly]

Oh yeah, I supposed I should add some stats or something. I'm still 6'3". Weight is in the general 290lbs area. Some days I'm around 286 and other days I'm around 293, so we'll just say 290. I would guess my bf to be roughly 18%, though it could be as high as 20. I don't know. Sometimes I think I'm super-duper, grossly fat and other times(like when I'm watching myself hump in the mirror) I'm like, "yeah, I'm not that fat. I can see some muscles. Look how huge my cock is! Damn, it must weigh 50lbs at least. How do you like it, woman? Yeah, take it all!" Whoops, there I go digressing

 

[Bob Smith]

BWAHAHAHAHA!!! Thats freakin hilarious!!

Ill have something for you by tomorrow morning.

 

[nanuc]

I am interested to see what you come up with too Bob. I am about the same build as Grizz but only 6'2". Definitely could use some guiding with a diet.

 

[Bob Smith]

I am interested to see what you come up with too Bob. I am about the same build as Grizz but only 6'2". Definitely could use some guiding with a diet.

Grizzly is different because of his extreme level of activity. Becasue of that, the PSMF wouldnt be the best idea if he wants to keep his energy and intensity level high. But if hes willing to sacrifice that for 2-3 weeks, then he can make some awesome progress. If not, then I'll have to come up with something else for him.

In general, a PSMF looks like this:
Protein - 1.5g/lb of lean mass (not total bodyweight unless you are under 10%)
Carbs - grean leafy veggies called lettuce
Fat - 6-12g fish oil capsules

 

[Grizzly]

I'll try it for 2 weeks. I can suffer for 2 weeks, I think. If it allowd me to drop 10lbs, then I guess it's worth it, eh? A little tired, oh well. I can always blame it on being fat.

How much lettuce? Can I eat it until I'm totally full? What about spinach; is it ok? I like spinach better, although like is a pretty strong term for my feelings on green, leafy vegetables.

So, my protein would be roughly 350g/day? Does lean matter? A filet is better than the equivalent protein intake from a ribeye? Chicken is better than pork? Keep the fat low?

 

[Bob Smith]

You want to limit fat as much as humanly possible, except for the fish oil. So tuna and chicken breasts are your best choices.

For energy, you could also take a couple hits of meth. Or ephedrine. One of the two.

 

[Grizzly]

How much lettuce? Is there a maximum limit? Optimum limit?

Do we do refeeds at all?

 

[Bob Smith]

You can eat pretty much as much lettuce as you want. Since there is virtually no caloric value to it, its basically just something to make you less hungry and to give you some fiber.

As for refeeds, if you want maximum results, you could go two weeks before a refeed.

Did you have anything in mind for supplementation while dieting?

 

[Grizzly]

ephedrine and pot after pot of coffee. And spinach is the same as lettuce, right?

 

[Bob Smith]

ephedrine and pot after pot of coffee. And spinach is the same as lettuce, right?

Spinach will be just fine. If you have some, be sure to add tryosine and caffeine to your ephedrine. It'll definitely help with energy levels.

 

[Grizzly]

What is the mechanism of action by which this PSMF works? It seems to be verging on a starvation diet, hence the 'fast' part. Tell me the reasoning behind it.

 

[Bob Smith]

Youre pretty close...its essentially a controlled starvation/fast. People have been experiencing results of .5 - .75 pounds of actual fat loss per day with minimal muscle loss, particularly when using prohormones or real hormones.

 

[Grizzly]

Yeah, this is going to suck some serious nuts, isn't it? It finally dawned on me last night that what I was thinking about eating during work was actually all I could eat the whole day. I'm so fucked! LOL

I haven't eaten anything other than whole eggs for 2 years now. Egg whites sucked balls when I used to eat them and they suck even more balls now. I added a touch of catsup this morning. How detrimental is that to the diet overall? I plan on getting some hot sauce or something very low/no calorie, but, in the meantime, will the catsup kill me?

 

[Bob Smith]

For a true PSMF, the ketchup wouldnt be in the plan. But it probably wont kill you either.

 

[nanuc]

bob what is reasonable to have on the salads? I am assuming dressing is out of the question. Hopefully there is something because plain lettuce sucks. Basically the principles of the diet are simply proteins, leafy veggies for carbs and no/limited fats besides the fish oil. Thanks for the help.

 

[nanuc]

One more question...what do you recommend for refeeds with this type of diet?

 

[Bob Smith]

One more question...what do you recommend for refeeds with this type of diet?

Refeeds would depend on your bodyfat %. As a general guideline, ~15% would be every 2 weeks. Greater than 18-20% and you could go for 3 weeks. If someone is seriously obese, as in 24%+, then they really dont need refeeds at all.

 

[nanuc]

bob what is reasonable to have on the salads? I am assuming dressing is out of the question. Hopefully there is something because plain lettuce sucks. Basically the principles of the diet are simply proteins, leafy veggies for carbs and no/limited fats besides the fish oil.
Thanks for all the advice too.

 

[Bob Smith]

bob what is reasonable to have on the salads? I am assuming dressing is out of the question. Hopefully there is something because plain lettuce sucks.

Picky are we?
If you could come up with a low calorie, low carb, low fat dressing of some sort, then it would probably be fine. You could also squeeze some fresh lemon juice on the salad for extra taste.

Basically the principles of the diet are simply proteins, leafy veggies for carbs and no/limited fats besides the fish oil.

Correct.